“The world doesn’t need anymore people that want to learn more stuff for the sake of knowledge.”

We all generally know what to do. We all have a basic idea of what’s healthy and what’s not.

The world is reserved for men and women of action.

So let’s take action now!


What is the best way to lose fat?

The amount of fat lost after a workout depends on the exercise intensity during the workout. Following high-intensity exercise, the rate of fat oxidation is higher than it is following low-intensity exercise because we can perform a greater intensity of work if the work is broken up with periods of rest. High to moderately high intensity interval training is a great way to perform high-intensity work and help decrease body fat percentage. In other words, increase the load, add more repetitions and monitor your work and rest periods is a great way to burn fat.

If I lift weights will I get bigger muscle?

In relation to gender, males acquire larger muscles than females do, because males have greater amounts of testosterone and other sex hormones that influence protein metabolism. Thus, females experience less muscle hypertrophy with strength improvement than males do. Training intensity is the only factor you can control.
Hypertrophy results from an increase in the number of contractile proteins (actin and myosin, produced by the body in response to training), which in turn increases the size of the muscle fibers.

If the training goal is hypertrophy, the load lifted should be at least 80 percent of the one-repetition maximum (1 RM), as a general guideline. Someone not interested in developing larger muscles should keep the load less than 80 percent of 1 RM.

How do I get a flat stomach?

Strength training and cardiovascular exercise. The abdominals are just like any other muscle group: For their definition to become visible, they must grow larger and the fat that lies over them must decrease. What makes the definition of the abdominals so difficult to see is that they are situated in the area of the body that contains the most fat. Strength training the abdominals is only half the story. We will get a flat stomach only if they combine strength training with cardiovascular exercise to get rid of the fat. Most do not do nearly enough cardiovascular exercise to decrease their body fat percentage to a point where they would see their abdominals. Even when the aerobic exercise stimulus is adequate, the role of diet must not be underestimated. All people with a flat stomach or six-pack have a very low percentage of body fat. In other words, dieting, weight lifting and cardiovascular training consistently will help you achieve a flat stomach.

Should I do Cardio first or weight train first?

If the primary goal is to increase aerobic endurance or lose weight, then perform cardiovascular exercise first. If the primary goal is to increase muscular strength, then perform strength training first. Basically, in order to get the most out of the workout, we should perform the most important type of exercise when we are not fatigued. Because many of us want to lose weight and increase muscular strength, alternating the order of the workout during different cycles of training is one way to satisfy both goals.

How often should I work out/ lift weights?

Exercising 20 to 60 minutes, three to five days a week. Exercising only three days a week may be enough for previously sedentary person to improve their fitness, but it will take more exercise to see further improvements. Improvements in aerobic power (VO2 max), cholesterol levels, body composition and cardiovascular health are all augmented the more often you exercise. However, there is nothing wrong with lifting weights every day, just as there is nothing wrong with running every day. Muscles do not know the difference between lifting weights or running; the only thing muscles know how to do is to contract to overcome a resistance. Whether you need to lift weights every day depends on your fitness goals. For basic gains in strength, lifting weights only two to three times a week is ok. For the more advanced , lifting weights more often is fine, and the training program can be organized using easy and hard days, just as with cardiovascular workouts. Keep in mind that some experts recommend not working the same muscle groups two days in succession, in order to give the muscles time to adapt.


Lateral step mini band walk 3 X 20(10R,10L)
Frog press hip extension 3 X 20
Reverse Alternating Lung/ Body Weight 3 X 20
Dumbbell Reverse Lunge 3 X 12(12R,12L)
Dumbbell 1 leg good morning 3 X 12(12R,12L)
Hamstring curl machine 3 X 15-20
Barbell Forward Lunge Alternating 3 X 20
Kettle bell Goblet Sissy Squat 3 X 20
Leg extension machine 3 X 15-20
Leg Press (heavy) 3 X 15-12-10
Dumbbell Lateral Lunge 3 X 12(12R,12L)
Kettle bell Sumo Squat 3 X 15-20
Extra credit:
Abductor machine(good girl) 3 X 20
Adductor machine(bad girl) 3 X 20